Nutrition data for the vital nutrients that our body needs to perform in optimal health are divided into two groups:

Non-essential nutrients - the body can produce these itself without necessary supplementation through food.

Essential nutrients - are required for optimal body functioning and can't be synthesized by the body itself, or can't be produced at sufficient levels important for good health. Essential nutrients need to be obtained through diet.

Nutrition data defines vital nutrients that we need to consume more as macronutrients, such as protein, fat, and carbohydrates. Fat and carbohydrates are stored in the body, while protein is not (7).

Important nutrients that we need less of are called micronutrients, and these include vitamins and minerals.

Foods containing certain vitamins and minerals are often called antioxidant foods, as their components inhibit some oxidation of other molecules through chemical reactions, which can lead to the production of free radicals. Consuming plenty of antioxidant foods can help suppress or destroy these free radicals, which are capable of damaging and killing cells (13).

Protein builds cells, hair and nails in the body and builds and repairs tissue. It is also a building block for bones, muscles, cartilage, skin, and blood.

Food nutrition facts often state animal foods as the primary high protein food source, and it is a common misperception that vegetarian and vegan diets may lead to protein deficiency.

This is not the case, it's rather the opposite: Americans who consume meat and dairy products tend to consume far too much protein in their diet, sometimes between 3 - 5 times more than the daily recommended protein intake. As opposed to other nutrients, protein cannot be stored in the body and an excess supply needs to be excreted through the intestines. This can lead to a work overload for the kidneys, which will excrete the protein via the urine. This elimination process utilizes calcium from the bones, and the resulting paradox is that people consuming high protein diets have been found to suffer more from calcium deficiency diseases such as osteoporosis, than people consuming less protein-rich diets (14). Studies have shown that osteoporosis occurences are more frequent in the US, Europe, and among Inuit tribes - all of which consume diets high in animal protein.

According to World Health Organization recommendations, adult humans need only between 15-20 grams of protein per day. The USDA recommends around 40 grams a day. Even a well-balanced vegan diet that omits all animal foods provides usually up to 70 grams of protein per day, so more than enough protein rich foods for any recommended daily value!

There are no known cases of protein deficiency in any specific diet.

Everyone eating an eight-ounce steak typically served in restaurants is getting more protein than their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well (7).

All plant foods contain proteins, and contrary to common misinformation, these proteins are "complete", which means they have all the essential amino acids - building blocks of proteins that the body uses for crucial daily functions. Nutrition data shows that vegetarian protein is as complete and sufficient for human health as animal protein, as long as a varied, balanced diet is consumed. On the contrary, non-animal or vegan protein offers additional protection from disease, as it does not contain hormones, saturated fat, or cholesterol.

Good Carbohydrates Are The Best Energy Source

Carbohydrates are vital nutrients that are important for building and fueling your brain, nervous system, and all other organs and cells with energy.

Carbs have been given an unfair bad reputation by the various low carb high protein diets, which puplish one-sided nutrition data and accuse
carbohydrates of inducing weight gain. Nothing could be further from the truth: not only are complex carbohydrates essential for your heath, but these so-called good carbohydrates will also help with your weight loss goals - in a healthy and long-term sustainable way!

Click here to find out more nutrition data about carbohydrates and why they are so important for your health. Learn how the glycemic index identifies the "good" and "bad" carbs, and what carbohydrate rich foods you should eat for optimal health and sustainable weight loss.

Some nutrition data sources have shown that omega 3 fatty acids are improving heart health protection and have cholesterol lowering abilities, as researchers found 20 years ago after investigating why a group of Inuit had low heart disease rates, despite of their high fat diet based on fish (6).

However, newer studies have not found a direct correlation between omega 3 fatty acid consumption and increased heart health:

The benefit of omega 3 fatty acids for coronary health is overstated and a recent study found no evidence that omega 3 rich foods provide better protection from heart disease or stroke (9).

Beware that omega 6 and omega 3 compete for their use in the body, and therefore an excessive intake of omega 6 can actually increase the risk of heart disease and stroke (10). The typical American diet is high in omega 6 but low in omega 3, which can be balanced by eating a lower fat diet that is also low in processed foods (10). A major part of omega 6 consumption can come from poly-saturated vegetable oils, which are not recommended for a healthy diet.

Only small amounts of essential fatty acids are needed on a daily basis. No more than 15% of daily calorie intake should come from fat, which roughly translates into 1/2 teaspoon.

Vitamin D and B12 are not produced by plants and are usually found in animal foods. However, the best form of vitamin D can actually be obtained from a short daily exposure to sunlight. A plant source for vitamin D are sun-exposed mushrooms and other sources are fortified foods and supplements.

Other facts about vitamins are that these important antioxidant powerhouses boost the immune system more potently than any other nutrients.

The powerful natural chemical components in plants are called phytochemicals or phytonutrients.

The main phytochemicals and antioxidant fighters are vitamins C, E, and beta-carotene - all of which are only present in plant foods. These include terpenes, carotenoids, limonoids, and phytosterols. While phytochemicals are not considered essential, nutrition data increasingly links them to protection against cancer and heart disease (1).

The Importance Of Minerals In Food

The essential dietary minerals in food that are needed in higher amounts include calcium, phosphorus, magnesium, and iron. Trace minerals needed in smaller amounts are zinc, copper, manganese, iodine, selenium, molybdenum, and chromium. In addition to minerals we also have a few important electrolytes: sodium, potassium, and chloride (8).

Other minerals in food often used in dietary supplements in low concentrations, but with unproven nutrition data efficacy for bodily health, include sulfur, cobalt, nickel, fluorine, vanadium, and boron (8).

Essential minerals are critical for proper body functioning, as they support the biochemical reactions of the metabolism along with other nutrients. Most minerals aid in body metabolism, water balance, and bone health.

What is the ANDI Score?

ANDI stands for Aggregate Nutrient Density Index, and is basically a nutrition rating system that determines the nutritional benefit of foods by looking at their nutrient density per calorie.

This nutrition data system was formulated by Dr. Joel Fuhrman in the late '90s and indicates which foods give you the "best bang for the buck", or in other words, the most nutrients in the least amount of calories.

The system favors low-calorie foods and shuns those higher in fat, which is very useful for cultures consuming an abundance of high fat foods with empty calories and few nutrients, such as is common in the USA.

ANDI is not a diet system, but rather a healthy nutrition data guideline that gives you an idea what foods should make a regular appearance on your dinner plate, and ideally replace the high fat or high protein calories to sustain better overall health.

Find out more about the ANDI score nutrition data guideline and what foods score the highest.

Protects the nervous system, forms red blood cells, and keeps the digestive system healthy. The nutrition data for recommended daily intake is usually too low, so please check indepent B12 sources for the right intake amount

Nutrition data proves that the best vitamin D is produced by the body itself when the skin is exposed to the sun without sun screen for about 10-15 min a day. Apply sun screen after this time if you stay longer in the sun.

Disclaimer: The information on this website is not intended as medical advice. It is solely based on the experience and information researched and gathered from reputable sources by Ina Mohan. Please consult with your certified healthcare provider to ensure that you can safely follow the healthy eating guidelines provided on this website. Ina Mohan encourages you to research and verify all health and diet information that you receive, particularly from sources that may have a commercial interest in disputing the healing capabilities of the human body with wholesome nutrition.